| Warm Up |
| – 3min machine of choice 6min: HS hold x20s + Band raise>pull apart x10 + Plank shoulder taps x12 |
| Strength |
| Complete 2 of each and then back for 1: – Alt. DB Z-press x12 + Db front raise x10 + DB Lat raise x10 – Plank row to Press x6/6 + Wtd. Superman pull downs x10 + Wtd. Dead bugs x6/6 |
| Work |
| With a partner complete one set of each and go back to the top: – Bike 60 cal + Side, side, back, toss x 30 – Ski 60 calories + head cutters x 40 – Row 60 cal + Hang power cleans x 20 Remember, these movements are NOT FOR SPEED. Work your technique on the hang power cleans. Lower rep volume per person with higher load. Go fast on the machines, not the weights. |
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